Protocols by James
Whether you want a structured program to follow on your own or full 1:1 coaching — every plan is built around you and your goals. No cookie-cutter.
I've been where you are.
At 230+ I felt like complete crap. I wasn't happy with what I was waking up to in the mirror. Training hard but eating whatever, following random programs, and getting nowhere.
What changed everything was building real systems. Not just a workout plan, but a complete approach to training, nutrition, recovery, and protocols that all work together. Once I dialed it in, the results came fast.
Now I take everything I learned through that process and build it for my clients. Every protocol comes from real experience and constant refinement. That's why this works.
Self-Guided Programs
Structured, proven programs you follow on your own through the app. No coaching, no check-ins — just the system.
Shortcut to Size
Muscle gain, self-guided.
- Structured muscle-building workout program
- Muscle-gain training split
- Basic nutrition guidance
- App access & progress tracking
- Select partner discounts
- No check-ins — fully self-guided
Perfect for: Building size, strength, and overall mass without coaching
Get Shortcut to SizeShortcut to Shred
Fat loss, self-guided.
- Structured fat-loss workout program
- Training + cardio guidance
- Basic nutrition guidance
- App access & progress tracking
- Select partner discounts
- No check-ins — fully self-guided
Perfect for: Cutting, fat loss, and getting lean without coaching
Get Shortcut to ShredHow It Works
A proven process to get you from where you are to where you want to be.
Apply
Fill out a detailed questionnaire so I understand your goals, training history, and lifestyle.
Strategy
We map out your plan and make sure we're the right fit.
Your Protocol
You receive a fully custom training, nutrition, and lifestyle plan built around you.
Optimize & Evolve
Weekly check-ins, adjustments, and ongoing coaching to keep you progressing.
What's Included in 1:1
This Is For You If...
Choose Your Coaching Tier
Every plan is custom-built from a detailed questionnaire — goals, lifestyle, training experience, preferences. No cookie-cutter plans. Ever.
Performance Coaching
1:1 coaching for serious progress.
- Custom workout plan built for you
- Macro-based nutrition plan
- Weekly check-ins (progress tracking + adjustments)
- Supplement education
- Expanded partner discounts + early access to new deals
Perfect for: Staying accountable and optimizing results
Start Performance CoachingElite Coaching
Maximum access, fastest results.
- Custom workout plan
- Custom meal plan + macro tracking
- Unlimited check-ins (priority support)
- Supplement education & optimization
- VIP community access included
- All promo codes, partnerships, and highest-level discounts
Perfect for: Full optimization, fastest results, and highest level support
Start Elite CoachingPerformance vs. Elite: side by side
| Feature | Performance | Elite |
|---|---|---|
| Custom workout plan | ||
| Nutrition guidance | Macro-based plan | Custom meal plan |
| Check-in cadence | Weekly | Unlimited |
| Priority response | ||
| Supplement guidance | Education | Education + optimization |
| VIP community access | ||
| Partner discounts | Expanded | Highest-level |
VIP Community$19.99/mo add-on
A private community of like-minded people on the same journey — network, share progress, access exclusive content and Q&As. Included free with Elite Coaching. Add it to any other plan for $19.99/mo.
Coach mentorship
For aspiring fitness coaches who want 1-on-1 mentorship. Custom scope and pricing based on your goals (typically $500–$5,000). Apply to learn more.
Cancel anytime. By subscribing you agree to our Terms of Service, Privacy Policy, and Refund Policy.
Common questions
What's the difference between the self-guided programs and 1:1 coaching?+
The self-guided programs (Shortcut to Size, Shortcut to Shred) give you a structured program you follow on your own through the app — no coach touching your plan. 1:1 coaching (Performance or Elite) means I build a custom plan specifically for you, adjust it weekly based on your check-ins, and you have direct access to message me.
How does the $39.99 + $14.99/mo program pricing work?+
$39.99 is a one-time purchase to unlock the program. The $14.99/mo subscription keeps your app access active — that's where you get workouts, tracking, and partner discounts. Cancel the monthly anytime; you'll lose app access but keep your program purchase.
Can I add the VIP community to any plan?+
Yes. VIP community is $19.99/mo on top of any plan. Elite Coaching includes it at no extra charge.
Can I cancel anytime?+
Yes. All subscriptions are month-to-month. Cancel from your account and you'll keep access through the end of the billing period you already paid for.
What if I'm a total beginner?+
For 1:1 coaching, it's actually the ideal time to start so you don't build bad habits — your plan is scaled to wherever you are today. The self-guided programs include beginner-friendly modifications if you're newer to the gym.
What equipment do I need?+
For 1:1 coaching, we build your program around whatever equipment you have — full gym, home setup, or bodyweight. The self-guided programs assume standard gym access with free weights and machines.
How soon will I see results?+
Strength and energy shifts usually show up in 2–3 weeks. Visible physique changes around 6–8 weeks with consistent adherence. Real transformation is a 12+ week process, which is why we obsess over sustainable habits over quick fixes.
Is there a refund policy?+
Yes — full details on the Refund Policy page. Short version: 7 days from first purchase if the service isn't what you expected, case-by-case after that.
Ready to Start?
Every plan is built around you. No cookie-cutter programs. Applications are open.
Apply Now